Comparing Nutrients in 7 ounces Dry Pasta VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Dry Pasta	Tomato Paste	Recommended Dietary Allowance
Energy	25.4% 736kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	29% 37.5g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	33.3% 24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.3% 0.22g	16% 11.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.24g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0.6g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	46.2% 26g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	48.3% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Tomato Paste	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32.2% 2.58mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	53.6% 375mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Pasta versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Pasta vs Tomato Paste:

• 7 ounces of Dry Pasta have 1.5 times more Vitamin B1, 3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin C, 39.1 times more Vitamin E and 114 times more Vitamin K than Dry Unenriched Pasta.
• 7 ounces of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry Unenriched Pasta as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Pasta vs Tomato Paste:

• 7 ounces of Dry Pasta have 1.3 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 11.9 times more Selenium and 2.2 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.7 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 4.5 times more Potassium and 9.8 times more Sodium than Dry Unenriched Pasta.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Pasta have 4.5 times more Energy, 3.6 times more Omega 6, 3.9 times more Carbohydrate and 3 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 4.6 times more Sugars, 53.2 times more Fructose and 1.3 times more Fiber than Dry Unenriched Pasta.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in seven ounces.